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Angela Lemond, RD, CSP, LD is a Registered Dietitian that is Board Certified as a Specialist in Pediatric Nutrition. Angela writes about her quest to feed her family well in practical ways despite a very busy life on her blog, Mommy Dietitian.
Meet Angela Lemond, RD, CSP, LD. She works in private practice in the Dallas area specializing in pediatrics, GI, food allergy, wellness and family nutrition. Angela also serves as a media representative for both the Dallas (http://www.eatright.org) and Texas Dietetic Associations. You can read Angela’s brilliant blog at http://mommydietitian.com/. But today, she’s blogging for us about five nutrients you want to load up on when you’re pregnant….
Pregnancy Nutrition: The Basics
Angela Lemond, RD, CSP, LD
www.mommydietitian.com
Congratulations on your pregnancy! Whether it is your first child or your fourth, it is thrilling news to find out you are having a baby. As a mother of a 3 year old and a 6 year old, I can attest to the road you are on this very minute. I remember the excitement and joy, but also remember the fear of the unknown. Relax! Any new adventure naturally comes with it some fear. It is very normal. The great news is that your body knows exactly what to do in order to grow this baby! My advice is follow some basic guidelines in nutrition so you can provide the fuel required to start this baby’s life off on the right foot.
Pregnancy is certainly a great motivator to eat smart. Balanced nutrition will yield a healthy body weight and will also help you achieve the vital nutrients you and your baby need during this incredible time of growth. It amazes me to know that the blood volume in our bodies increase 45-50% in pregnancy! This increase is needed for extra blood flow to the uterus, extra metabolic needs of the fetus, and increased perfusion of other organs, especially your kidneys. All of this requires proper nutrition. We will touch on the basics of pregnancy nutrition in this article so you can hit the ground running in the right direction.
Part I – Come back and check us out on Monday July 26th for Part 2 of Angela’s (The Mommy Dietitian) guest blog for Nuvo & Friends (“Foods to Avoid in Pregnancy”)…
5 Key Nutrients during Pregnancy. Focus on these five nutrients for fetal growth and nutritional needs while pregnant:
Folic Acid. Folic acid, folate or less known as vitamin B9 is required for rapid cell division, carbon transfers and maintenance of red blood cells during the fetal growth process. Normal female needs are 400mcg, but daily pregnancy needs are 600mcg. It is recommended that all pregnant women take 400mcg of a folic acid supplement to ensure adequacy. Foods that are high in folic acid include fruits and vegetables (especially leafy greens), whole grains and fortified cereals.
Iron. Due to the increase in blood volume as mentioned above, iron needs increase during pregnancy from 18mg to 27mg for most pregnant women.* As you progress in your pregnancy, you are at higher risk of becoming anemic due to the increased growth of the baby. Your doctor will do hematocrit finger pricks to check iron status. Foods that are naturally high in iron are beans, lentils, cooked spinach, fish, nuts, dried fruits, beef and other meats. Tofu is a high iron food; 1/2 cup provides 13.2mg. Non-animal sources contain a type of iron that requires Vitamin C for absorption. Iron and calcium fight for absorption so as it’s recommended to eat high calcium and high iron foods at separate meals.
Zinc. Zinc plays a vital role in protein synthesis, cell division, hormone metabolism and immune function. These bodily functions are highly utilized during pregnancy. Therefore, needs go up from 8mg to 11mg per day. Vegetarians, depending how restrictive, may need to consider supplementation. Foods high in zinc that are recommended for pregnant women are red meat, poultry, eggs, pork, nuts, pumpkin seeds, summer squash, asparagus, chard, collard greens and broccoli.
Calcium & Vitamin D. Although needs do not increase during pregnancy, calcium (1000mg per day) and vitamin D (200-400mg per day, but amounts currently under review) are essential to bone mineralization and metabolism. Foods high in calcium are dairy foods, spinach, collard greens, soy, rhubarb and fortified cereals. Vitamin D is mostly found in dairy foods, fatty fish such as salmon and tuna; fortified foods, mushrooms and animal fat such as butter. Sunshine is an excellent source of vitamin D, so consider 15-20 minutes of daily sunshine to help achieve minimum levels.
Making a pregnancy meal plan
In general, a typical pattern should include 3 meals and 2-3 snacks each day to keep your body running well. The amounts of each type of food really depend based on your individual calorie and nutrient needs. If you are feeling nauseous, try and focus on foods that have more mild smells, spices and flavors. With my daughter, all I felt was a little nausea in the first trimester. With my son, I was very sensitive to smells and even remember changing my mind about foods mid-meal. Yuck! No worries, just make some adjustments if this happens to you. Plan around your aversions as much as you can. Overall, it is good to think this way for each meal and snack:
Breakfast: Dairy, protein, fruit, grain, healthy fat
Lunch & Dinner: Protein, vegetable, fruit, grains, dairy, healthy fat
Snacks (2-3): Protein, grains, fruit or vegetable, healthy fat
Although the MyPyramid website is dynamic, a great way to get a plan that is perfect for you is to consult with a local Registered Dietitian (RD) that specializes in pregnancy nutrition. This is especially important if you have pre-existing health conditions, are having trouble getting nutrients in due to hormonal illness or have special dietary needs.
With a little proper planning and considering, you and your baby will be off on a healthy, exciting adventure. Be sure to cherish these days, write thoughts and feelings down – and above all, enjoy and appreciate this great miracle that is occurring inside your body right now. Blessings of good health to you and baby!
*For a complete list of the Dietary Reference Intakes (DRIs) in Pregnancy, go to: http://fnic.nal.usda.gov/nal_display/index.php?info_center=4&tax_level=3&tax_subject=256&topic_id=1342&level3_id=5140&level4_id=0&level5_id=0&placement_default=0
MyPyramid Plan for Moms: http://www.mypyramid.gov/mypyramidmoms/pyramidmoms_plan.aspx#
Healthy eating during pregnancy does make room for decadent treats! Angela prepares to delve into her baby shower cake, above.
